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Diabetic nutrition news has been changing our thinking about what a diabetic diet should be. But one thing has not changed, and that is the large and confusing number of diets. It does not help that every one of them has itsfans and its statistics to prove it will work to help you lose weight and feel good.
So which one is best for diabetics? Well look at a few ofthe popular diets and compare them. Since we all have different tastes, some will appeal to you more than others. But which ones are best for a diabetic?
Also known as a very low carbohydrate or ketogenic diet, the Atkins diet puts all of its focus on the carbohydrate side of food. Instead of counting overallcalories, it restricts high glycemic carbohydrates, counting them by the number of grams you eat.
Carbohydrates include vegetables, fruit and grains as wellas desserts. People on the diet do not have to count howmany grams of meat, cheese and fats they eat. This kind of diet causes ketosis, a state where your body uses fat and muscle stores instead of the glucose from carbs to feed your cells.
Weight loss is fast at the beginning, especially if you are used to a high carbohydrate diet. A drastic drop incarbohydrates will lead to quick weight loss until your body adjusts.
And blood sugar is often lower. Thats because yourpancreas is stimulated to produce insulin by the presence of carbohydrates. Fewer carbs means less insulin.
Most people who go onto an Atkins type diet drop their calorie intake by as much as 1,000 calories a day becausethere is less available to eat on this diet. And that explains the weight loss.
One problem with this diet for a diabetic is the highprotein intake that is required. Many type 2 diabetics have borderline kidney problems, and some of us have chronic kidney disease.
For kidney disease, dietitians recommend less than 1 gram of protein per kilogram of weight per day, and that is fartoo little protein for the Atkins diet. Another problem with the diet is carb hunger.
If you want to really change your life, you need to find aplan you can use for the rest of your life. The very low carb diet is very hard to stay on long term. But you can lose weight this way.
This diet was invented by a cardiologist who put anemphasis on the difference between "good and bad fats"and "good and bad carbohydrates." He relied heavily on the glycemic index that had been invented in the 1980s, and he wrote a book that became a best seller.
The diet is similar to the Atkins diet but is not as strictabout carbohydrates. However, it does rely on meat andsaturated fats, and it restricts the use of fruit and some vegetables.
As with the Atkins diet, the more drastic the change is from your usual way of eating, the more weight you willlose at first. The inventor was trying to help people stay on the very low carb diet. He saw how difficult it was for his patients to stay on it for very long.
The South Beach Diet makes many promises and claimsthat have not been proven by research studies, but as with the other diets, people have lost weight, and they find it easier to stay on this regimen than the Atkins low carb diet.
And the terms "good fat," bad fat," "good carbs" and "badcarbs" have made their way into the U.S. language so thatthey show up in popular news shows and recipe web sites. Without any hard evidence they have been accepted as true.
The Mediterranean Diet and Diabetic Nutrition News
Ads for the Mediterranean diet claim you can "eat all you want" and "never feel hungry." That sounds great, but things that sound too good to be true often are.
This diet, according to diabetic nutrition news, is modeled on the way many Greeks, Spanish and Italians eat. It uses olive oil as the main source of fat, and there is very littlered meat but lots of fish, beans, fresh fruit and vegetables. Dairy is eaten mainly as yogurt and cheeses, and cereal and bread are only from whole grain sources.
Even though the diet is high in fat and salt, Greeks and Italians who live this way have far fewer cardiovascular problems than those who have switched to a Westerndiet. But there is more to it than that. Portions are smaller in these countries, and the people are in general more active.
Many in depth studies have been made of this diet, and it consistently produces lower triglycerides, lower blood pressure and lower blood sugar. And it always shows a reduced risk of becoming diabetic over time.
Because the diet emphasizes lots of unprocessed fruit and vegetables, nuts and whole grain, it is very high in antioxidants. Even olive oil has antioxidant benefits because it is a natural vegetable oil. Fish and poultry arethe main meat sources, with other animal protein in very small amounts, once a week or less.
So why can you "eat all you want?" Because you are noteating any processed foods, white flour or sugary desserts.It is possible to overeat on any kind of diet, but its harder to do on the Mediterranean diet.
Its also important to point out that those who recommend this diet also tell you to exercise every day and get a dose of sunshine for vitamin D. And they encourage eating with family and friends, not alone. Itsthe Mediterranean way. Perhaps that is why there appears to be less depression among people who eat the Mediterranean diet.
Diabetic Nutrition and Paid Weight Loss Programs
Jenny Craig and South Beach as well as other similar planswill provide you premade and proportioned diet meals for a price. Such plans are a simple way out if you arebewildered by the whole thing. They have already figuredout a variety of meals in the right calorie range. The meal plans are expensive, though, and everything is processed and frozen.
Weight Watchers has been around since 1963, and they now have a program specifically for diabetics. Many people have had success with their approach of usingpoints and exchanges instead of counting calories, as wellas their use of support and a feeling of community. There is a monthly fee, but it is far cheaper than the prepackaged meals.
Every one of the popular meal plans and weight loss diets mentioned above will help you lose weight. You can besuccessful with any one of them. Theyve all been proven to lead to weight loss. So which one should you choose?
Looking at diabetic nutrition news and the latest studies, there are things that a good lifetime diet for a diabeticshould include. These are some questions you could ask yourself as you look at your choices.
First, does the diet include lots of fresh vegetables and fruit for antioxidants, whole grains and nuts for fiber and vitamins, and protein sources that rely more on fish andpoultry than red meat? Will you be eating enough caloriesto get the nutrition you need in order to live with and fight diabetes?
Are the foods on the diet appealing to you? You need to like the things you will be eating for the rest of your life.Otherwise you wont stick with the changes to your eating habits.
Are the foods on the diet easy for you to find at your local markets? Can you afford them? Changing your eatinghabits does not have to break your budget. And make sure there are plenty of things on the diet that are familiar to you.
Last question - does the plan talk about exercise? Anygood diabetic diet plan should encourage exercise. It is the key to the kind of weight loss that improves all the systems that are affected by type 2 diabetes. If the plan you are looking at downplays exercise or says you dont need it, that would be a good time to move on.
You need to do what works for you. No food is banned for diabetics. But there are some things that are better for you than others, and some that will make your life with diabetes easier. Armed with some information, you can decide for yourself what your choices will be. Its your journey!